Push press

8-6-4-2

1-3 reps in tank

Find in 16 minutes maximum high in 1 Rep Box Jump

score : kg = cm

Shoulder press 3 x 8 reps

8x3min AMRAP, 2min tauoilla

Amrap 3
3 Front Squat@70%1RM
6 Push Ups
2 min lepo

Amrap 3
6 Box Jump
8 Leg Raises
2 min lepo

Amrap 3
8 Hang clean dual Db
5 burpee
2 min lepo

Amrap 3
Askelkyykky 8m
Käsipainotempaus 8
2min lepo

Koko setti 2 kertaa.
Toistot ylös.

Front Squat 6x1 heavy reps

WARM-UP

3-5 Min erg of choice.
Then 2 x 5 each movement:
Muscle snatch from hips
No feet hang muscle snatch
No feet hang power snatch with pause @ catch
No feet hang power snatch with pause @ catch + squat
Snatch with pause @ knee and catch

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SNATCH

Build up to a heavy single for the day in 12:00 minutes.
Then 3 x 1 @ 85-90%

Snatch pulls,
3 x 2 (hard)

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STRENGTH

Back squats,
Build up to a heavy single for the day in 15:00 minutes.

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(OPTIONAL) BONUS

Good mornings,
3 x 6 (easy)

Curtsy lunges,
3 x 12, alternating legs (bodyweight)

Behind the neck snatch grip sotts press,
3 x 6 (easy)

Dumbbell pull overs,
3 x 8 (easy)

Core:

Reverse hyper or back extensions,
3 x 15 (moderate)

Barbell sidebends,
3 x 1:00 min

Warm Up
2 rounds
1 min row / ski
1 min air bike / bike erg
20 shoulder taps on push up plank + 5-10 hr push ups
20 heel overs
10 ring rows
then some mobility prep and start warm up sets

Strenght
5 supersets
Military Bench Press x 10-8 and 3x6 reps@55-60-65-70-75% of 1rm of bench press
Strict Pull ups x 8-10 reps (1-4RIR)
rest 2-3 min bwn sets

Metcon
12 min amrap with partner (you go, I go)
24/20 calories machine
12 burpee box jump/step overs
24 kb swings @24/32kg

EMOM 16

1 Minute : 5 Slamball
2 Minute : 3 Kneeling Jump + Jump
3 Minute : 1+1 TGU
4 Minute : 0:45 Plank

Mobility, Upperbody

4x 12.5m double-DB farmers carry (15/22.5 kg)
8x 12,5m shuttle run
10 chest-to-bar pull-ups

Scaled WOD
AMRAP 12:
4x 12.5m double-DB farmers carry
8x 12,5m shuttle run
10 banded strict pull up/ring row